4 min read
The Top Pre-Workout Supplements - A Thorough Examination!
Tomasz Jankowski
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Diets Premium Expert • 20.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Tomasz Jankowski | min read 4 min | Scientifically reviewed by a clinical dietitian 20.03.2026 |
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Key Takeaways
Undeniably, supplements constitute a significant component in the pursuit of physical fitness. They help in augmenting strength and endurance, while simultaneously building muscle mass and reducing fat tissue levels as expeditiously as achievable. However, merely comprehending which supplements to implement does not automatically imply knowledge of when to utilize them. In this article, I will deliberate on the supplements that should be consumed prior to training.
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Pre-workout supplements - protein and BCAA
The ingestion of protein shakes in conjunction with BCAA 30 minutes prior to workout yields more advantages than consuming dietary supplements immediately post-workout. Protein, particularly BCAA, taken prior to workout, will fuel muscles throughout the workout. This signifies that BCAA does not traverse the liver for processing, but instead instantly enters the bloodstream, and from there directly into the muscle.
Creatine, a nitrogen-containing carboxylic acid
Creatine is a type of carboxylic acid containing nitrogen that is involved in metabolic processes and serves as an energy source for muscles. Consuming creatine before training provides muscles with the necessary energy, resulting in increased endurance, strength, and support for muscle mass growth. Additionally, creatine does not cause any undesirable side effects and is one of the most popular supplements due to its rapid effectiveness and ability to be replaced with a supplement that improves its absorption and transport to the muscles.
Caffeine - A Performance Stimulating Stimulant
Caffeine functions as a stimulant of the central nervous system, enhancing performance, endurance, and strength. The recommended dose of caffeine ranges from 3 to 6 mg per kilogram of body weight and should be taken 20-40 minutes before exercise. Caffeine in combination with sodium benzoate can be obtained in any pharmacy, while a cup of coffee can also serve as a source of caffeine. When starting caffeine intake, one should begin with a small dose and gradually increase it. It is important not to exceed the recommended dose of caffeine as this can lead to overstimulation, anxiety, nausea, and dizziness. Contraindications for the use of caffeine include heart disease and high blood pressure.
Arginine and beta-alanine are amino acid compounds
Arginine and beta-alanine are amino acid compounds. The primary function of arginine is that it serves as the primary means of transport for nitrogen, which becomes indispensable for the synthesis of muscle tissue. It aids in the process of muscle growth and fat burning. The recommended daily dose ranges from 3 to 9 g. On the other hand, beta-alanine helps in reducing muscle pain that occurs post-workout. It enhances endurance, thereby leading to a delay in fatigue. This supplement is entirely safe and does not have any negative effects on the body.
mgr Tomasz Jankowski
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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